Wednesday, August 31, 2016

Thursday


EMOM 12
1 power clean + 2 front squats 
      (or 1 clean + 1 front squat)
Work up

AMRAP 3, rest 1, three rounds
10 Abmat sit-ups 
10 deadlifts at 50% 5 rm
10 bar over burpees


Tuesday, August 30, 2016

Wednesday


Yay thrusters!

Squat clean and split jerk practice

Three rounds, one minute each station for max reps
Wall balls
Power clean 95/65
Push jerk       same
Box jumps
Row for calories
Rest

Monday, August 29, 2016

Tuesday

Another bench press PR! 

Press 3 x 5 reps 
Add 1 to 10 pounds to last time
Make sure to do at least two warmup sets.

Push press AMRep with press weight
Push jerk AMRep 

5 rounds
10 supine ring rows
10 dumbell thrusters
30 double unders

Sunday, August 28, 2016

Monday


Back squats
3 sets of 5 
Add weight to last week

AMRAP 15
1 cartwheel (alternate sides)
3 handstand push-ups 
5 reverse weighted DB lunges, each
7 v-ups


Thursday, August 25, 2016

Friday

Some very nice chest to bar pull-ups Thursday!  

Warmup preWOD

Bench Press, 1 rep max
Warm up with sets of 5, then 3s, then start with an easy single and go up from there!

When you've finished:
50 slamballs AHAP
For time

Wednesday, August 24, 2016

Thursday


Tomorrow, one rep max bench press!  Anybody who has not been benching regularly or is injured is welcome to do 3x5.

Five rounds
7   Chest to bar pull-ups 
12 burpees
21 Russian kettlebell swings
500 meter row

Extra credit 
Front squat x 5s

Tuesday, August 23, 2016

Wednesday

Steady, consistent pace gets the job done on the rower.

EMOM 12
Working up each round
2 Power cleans
5 sit-ups or GHD sit-ups 

Deadlift 5 rm
Do at least four sets of five, working up.

Check your logbook and aim for a heavier weight on both power clean and deadlift than two weeks ago.

Extra credit:
3 rounds
10 reverse hypers
10 back extensions (supermans or on the GHD bench)


Monday, August 22, 2016

Tuesday


Press 3 x 5 reps 
Add 1 to 10 pounds to last time
Make sure to do at least two warmup sets.

3 rounds
20 slamballs
Row 500 meters
Rest 1 minute

Sunday, August 21, 2016

Monday

Yes, this is really is a dude with a dog on the back of his motorbike.  The dog looked pretty relaxed about it.

Back squats
3 sets of 5 
Add weight to last week

AMRAP 12
15 Kettlebell clean and jerks
15 goblet squats
15 steps handstand walk (on wall if necessary or hold headstand for 30 seconds)
 

Thursday, August 18, 2016

Friday



Alright, you knew it was coming... One rep max next week!
Alternate
6 sets of 2 reps bench, add 5 to 20 pounds to last week
4 sets of 6 reps Pendley rows AHAP

Three rounds, no score
Push-ups 
Overhead walking lunge 45/35
Burpee pullovers


Wednesday, August 17, 2016

Thursday

Grace

AMRAP 15
1 rope climb
3 each Turkish getups
5 Tire flip 
7 box jumps

 Rest 

Isabel
30 reps "snatch" 135/85#
This is ground to overhead - and is Grace's close companion and best friend!


Tuesday, August 16, 2016

Wednesday

The dog days of summer

Warm ups and skills

Power Clean
EMOM 12
2 power cleans plus 1 jerk

Grace
30 reps "clean and jerk" 135/85
This is a ground to shoulder to overhead anyhow.

Monday, August 15, 2016

Tuesday


Press 3 x 5 reps 
Add 1 to 10 pounds to last time
Make sure to do at least two warmup sets.

5 rounds
3-5 strict pull-ups
7 knees to elbows 
10 dumbell step-ups (5 each side) (45/30#)




Sunday, August 14, 2016

Monday

It was a good weekend to get out into our beautiful mountains and plains, I hope you did it, too!  This is Shambhala Mountain Center near Red Feather Lakes.

4 rounds
7 kettlebell clean and jerk each side 
7 pistol progressions each side
7 steps side to side hand walking on wall or headstand hold 

Back squats
3 sets of 5 
Add weight to last week

8 rounds
Row one minute
One minute to perform 10 kettlebell swings AHAP
Score total meters

Thursday, August 11, 2016

Friday

Heavy deadlifts!

Barbell Bench press
Warmup then
Alternate
4 sets of 4 reps bench, add 5 to 20 pounds to last week
4 sets of 6 reps Pendley row AHAP

One minute each station, four rounds
Forward or backward rolls
Kettlebell snatch
Air squats
4 shuttle runs there and back

Wednesday, August 10, 2016

Thursday

Jumping pull-ups!

Warmup 

EMOM 12
Working up each round
2 Power cleans

Deadlift 5 rm
Do at least five sets of five, working up.




Tuesday, August 9, 2016

Wednesday

Devin is joining us - say hi when you see him!

Filthy Fifty

For time:
50 box jumps, 24/20
50 jumping pull-ups
50 kettlebell swings, 16 kg/12 kg
50 steps walking lunges
50 knees to elbows
50 push press 45/33
50 stiff-legged deadlifts or good mornings
50 wall ball shots 20/14
50 burpees
50 double unders 

Look at Dirty Thirtyx2 on 7/29 for a recent comparison.

Options to go lighter or reduce reps to 40 or 30.  This is ten exercises for 50 reps each, that's 500 reps!

Monday, August 8, 2016

Tuesday


Alternate;
Press 3 x 5 reps 
Add 1 to 10 pounds to last time.
Barbell step ups 3 sets X 5 each side 
Make sure to do at least two warmup sets.

8 rounds
Row one minute, paddle one minute
Stroke rate changes every interval 
Score total meters

Sunday, August 7, 2016

Monday



3 rounds
10-12 kettlebell snatch (or swing)
10 banded air squats
Row 200 meters 

Back squats
3 sets of 5 
Add weight to last week

Five rounds
9 thrusters (95/65)
9 kipping pull-ups 

Thursday, August 4, 2016

Friday


Barbell Bench press
Warmup then
Alternate
4 sets of 4 reps bench, add 5 to 20 pounds to last week
4 sets of 6 reps each side bent over dumbell row AHAP

Tabata
Slamballs
Russian twists
Reverse burpee

Move between exercises after 20 seconds work - 8 rounds.



Wednesday, August 3, 2016

Thursday

More excellent acceleration!

Take 15 minutes to find a heavy 1 rep 
Snatch or power snatch
Then 2 sets of 8 RDL at 60-70% of snatch

5 rounds
30 double unders
10 toes to bar
Bear crawl one way
Rest one minute and then sprint

Tuesday, August 2, 2016

Wednesday

Moving quickly to get under the kettlebell 

5 rounds not for time, working up to heaviest set
6 barbell step-ups each side
6-8 kipping pull-ups or chin-ups 

One minute each station, four rounds 
Push-ups
Sit-ups (Rx+ GHD sit-ups)
Kettlebell clean and jerk
Tire flips

Extra credit: 10 hip-back extensions on the GHD bench 

Monday, August 1, 2016

Tuesday

The kettlebell clean and jerk 

Press 3 x 5 reps 
Add 1 to 10 pounds to last time

Elizabeth
21-15-9
Cleans (full squat clean 135/85)
Ring dips

Monday

Hollow rocks build strong torsos, all the better to deadlift and squat.

3 rounds
10-12 kettlebell clean and jerk (or swing)
10 goblet squats 

Back squats
3 sets of 5 
Add weight to last week

8 rounds
Row one minute, paddle one minute
Score total meters